This one is coming up a lot lately amongst people I train with/ coach. Lots of 30C+ days these last few months.

We all know the feeling of facing our “key run” session at 5pm on a Sunday and its still 33C

Do you:

-Adjust the intensity to make it through the session

-Avoid it/postpone to another cooler day

-Keep the intensity but cut it short as soon as you feel the going is too hard

-Attempt make-up sessions for aborted ones in the heat?

I was out 10am yesterday for  a 2.15hr run. For the same perceived effort my pace was probably 20 secs/km slower than in cooler conditions. It was really hot- probably drank 4 to 5 bottles during that time.

Should I have avoided this situation? Maybe. However I was well rested, well hydrated and I fed well the whole way around the run. Yes I had to adjust my pace significantly but was the training effect any less significant? The run is done now and I can now relax on my scheduled rest day not worrying about making it up.

It is the reluctance to adjust intensity or just accept discomfort that sees so many of these sessions missed. There’s one guy I coach who every time the temp rises above 29C I could win money he will dodge his long run and “move” to another day

There is absolutely nothing wrong with running slower in these conditions and in fact it will probably give you a lot of confidence when you rock up in Hawaii or Cairns for that next IM. There is a certain amount of HTFU that is very necessary.

Now lets look at the other side of the coin:

-If you have the opportunity to do your longer session in a cooler part of the day then why wouldnt you?

-If you are tired or havent eaten well you are unlikely to make it through a session like this- only you can be the judge of this- your coach is not inside that body of yours

-If you dont focus on really good hydration and recovery- ice/getting the legs up afterwards etc these sessions are going to smash you

-There are some days where the conditions are so oppressive its a smart idea to maybe split a longer run eg 1.40mins and 40 mins later in the day

-If you are suffering genuine heat stroke it is stupid to continue on trying to complete a session

Again there is middle ground- use an honest assessment and accept reality- its going to be hard, your pace is going to come down a bit and you are going to want to stop. Be honest with yourself and ask whether this is just a “I dont like the discomfort” or a “im in trouble physically here Im doing damage” situation. 9/10 times it will be the former and not the later

Remind yourself that in races you are going to find yourself in exactly this situation- training in these conditions is an excellent opportunity to simulate coping with them. And you know what your body will adapt. But I think that understates the real benefit- your mental state will too. The more of these situations you find yourself working through the easier it gets. When you stay calm, knowing you can keep running in stifling heat, it makes the whole process much easier. Once you pannick and start to fight its a downhill slide-the only way to develop this confidence is to do it again and again

There are little tricks you can employ to get through key sessions on hot days- some ideas

-Make sure you are cool before you start- if you head out after spending all day in the sun on your feet chances are you’ll blow up

-Make it a R/S/R – eg run one hour stick a short swim in the middle and then run another hour

-Split your sessions

-Adjust your pace early on- once you blow the redline on a hot day its very hard to get the engine restarted- not dissimilar to motor cars

-Pick your clothing well- tried and tested stuff that you can be soaking wet in and not chaffe or burn in

-Know your water stops well or carry a heap of it

-Try to pick somewhere with a breeze to run- eg change your route to the coast

-If you have to walk a bit to adjust the intensity or get extra water down then dont worry about doing so

-remind yourself its uncomfortable for everyone-including your competitors- those who do more of it get more comfortable with it

-Finish at a pool or somewhere with an ice cold drink waiting as a “reward” for finishing

-Think about hot races you did well in or want to do well in

Temperature is just a number right?

Just so we cover off you should be familiar with the genuine signs of heat stroke, these  can include: